Creator

Meal Prep & Kitchen Tools

I’ve been learning a thing or two about nutrition and I’ve always told myself that I couldn’t cook and I really didn’t enjoy being in the kitchen.  Well things have shifted for me and I threw out that story and I’m creating a new one.  I can cook and it is easy effortless and simple because I meal prep! I gather all my recipes and I have a fantastic website that I use to do it called Plan to Eat.  Their link is in my sidebar on my website.  Then I decide what I would like to make for the week and then I go shopping for those items.  You guys know the drill and you do it in your homes I am sure of it. I plan about 5-6 hours to be in the kitchen and I choose to do it on Monday’s.  I went and bought at Costco these awesome containers and I love them! I grab out my frozen chicken breasts and cook them in a crockpot full of water on low for 8 hours.  Then I start cutting up all my fresh veggies and/or fruit and place in containers because while I am in the kitchen for so long I get hungry and these are quick snacks to munch on while I work.  I was given this veggie dip container that was bought at the dollar store (I don’t know if they are still there) from a neighbor as a gift and decided I wanted 6 more of them for all the days of the week to put my veggies in.  I have carrots, snap peas, celery and broccoli with almond butter as a dip. I then move to my snacks.  I bought these little disposable jello cups for my almonds, cashews, cranberries, or dried fruit mix.  (If my kids were home I’d have them do this too because they can do this job)  I also make protein balls and bars to put into the freezer for easy grabbing. Next on the list is the frozen green smoothie bags I put together.  I grab my fresh spinach and kale bags I buy at Costco and fill up a quart size freezer bag stuffed full and add a small handful of frozen fruit (strawberries, peaches, mixed berries, mangos) If your a beginner I’d add a 1/2 banana too.  I also get snack sized bags and put inside each one: 2 T chia seeds, 2T flax seeds, 1 T hemp seeds, 1tsp MSM flakes (muscle recovery supplement), and spirulina.  I place the snack sized bags within a gallon sized bag and put them in my cupboard next to my blender for easy grabbing in the morning.  The quart sized greens and fruit go into the freezer of course. My next job is really fun for me because I get to use the spiralizer I used it for zucchini, sweet potatoes, apples so far.  They just get cut into a curly pattern for easy access to salads, fries, or just to grab from the container and eat them.  I have yet to try them on other veggies but look forward to finding more ways to use it. My food processor is another fun kitchen tool that I use for shredding cauliflower so I can make my own pizza crust.  I also made 8 cups of Quiona for a berry breakfast cereal I eat.  All it is is quiona already made with almond milk and the Costco frozen mixed berries with a shot of vanilla stevia. The last one pictured is the protein crepes.  Its a pint of egg whites...

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Berry Raw Cheesecake

{\rtf1\ansi\ansicpg1252 {\fonttbl\f0\fnil\fcharset0 ArialMT;} {\colortbl;\red255\green255\blue255;\red68\green68\blue68;\red250\green250\blue255;} \deftab720 \pard\pardeftab720\sl280\partightenfactor0 \f0\fs22 \cf2 \cb3 \expnd0\expndtw0\kerning0 \outl0\strokewidth0 \strokec2 Berry Raw Cheescake Source: Nutrition Planet Course: Desserts Serves: 12 Ingredients 2 cups silvered almonds 1 cup dates pitted and presoaked 1/2 cup unsweetened shredded coconut zest 1/2 lemon 1/2 lemon juice of 21/3 cups cashews presoaked 1/4 cup coconut oil 1/4 cup agave or honey 1 tsp vanilla 1/2 lemon juice of 1/2 cup blueberries or raspberries 1/4 cup agave or honey 1/4 cup coconut oil \’96 You have 2 ingredients in your Pantry. \’96 Directions Blend in a blender the silvered almonds, dates, coconut, and lemon. Then transfer to cheesecake dish. Put back into the blender this time the cashews, coconut oil, agave or honey, vanilla and lemon. Then add that layer to the top of the almond crust. The last section is the topping so you can use blueberries or raspberries with agave or honey with coconut oil. Spread on top of the cashew layer and chill. Powered by...

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Dan John

I’ve been fortunate enough to cross paths with some great teachers and mentors in the last few months.  I feel an overwhelming sense of gratitude for this coach, Dan John, in particular. He is by far the most knowledgable human being I’ve met so far and will probably meet who knows the inside and outside to strength and conditioning.  Each time I am in his presence I am in awe of what he’s learned and studied about the topic.  I walk away with my head spinning at times because I’ve taken in so much knowledge in just a short amount of time. I’ve been working with him to improve my technique of the military press.  I’ve asked him about how I can compensate him for his time in working with me and he denied me.  He asked me to walk into his home.  There he showed me a glass frame with about 10 or so different metals showing me the organizations that he personally works for in helping their teams improve their strength and conditioning.  Organizations like the Navy Seals, FBI, Secret Service, Major League basebell, etc. just to name a few.  He’s been around the world teaching and coaching and he is highly respected.  He said, “These guys pay me, I’m here for you because I’m giving back to my community”  That statement just goes to show you how much he cares about me and my journey to succeed in teaching. I was privileged to model an exercise in one of his articles recently.  I am just in awe of what he makes up and creates. Recently he came and did a workshop for our gym and below is the slideshow he presented.  Also one of the classmates who attended wrote up a good blog post about it here. Thanksgiving Point Workshop I’m currently reading his book, “Intervention“, great read for those in the field as well as the average joe who exercises.  I’m in love with the 6 movements he discusses in his book. Course Corrections for the Athlete and Trainer You have two choices:  Be lucky enough in middle school, junior high or high school to be taught basic body movements and step-by-step instructions in the Olympic lifts, powerlifting, mobility, flexibility, kettlebell training & tumbling Apply Intervention For most of us, it’s option two. Five Principles Here are the answers, but the questions are the real keys– Strength training for lean body mass and joint mobility work trump everything else. Fundamental human movements are… fundamental. Standards and gaps must be constantly assessed. The notion of ‘park bench’ and ‘bus bench’ workouts must be applied throughout the training lifetime. Constantly strive for mastery and grace....

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A Fail Proof system by Jenny Layton

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The 4 Steps to Meal Prep by Trish Allen

1.  PLAN Make a menu of the foods you will be eating for the entire week. Make a grocery list of all the items/food you will need for the week that corresponds to your menu. 2.  GROCERY SHOP You must have groceries to meal prep happen. 3.  BULK COOK & CHOP Cooking and cutting all of your bulk foods at the same time. 4.  ASSEMBLY Putting your meals together.   TIPS FOR PLANNING: Be a smart planner.  If you are making a certain food item for your lunch, include that same food in one or two dinners.  For example:  If you are having a rice bowl for lunch, make extra rice for Honey Sesame Chicken one night for dinner. Keep a running list of foods/kitchen essentials you run our of/run low on.  Pick a method that is simplest for you to use.  I use paper. Grocery List Staples for the week: oats, chicken, PB, vegetables, fruit, rice, almonds, sweet potatoes, garlic, onions, beans, chocolate chips, cooking spray, tinfoil, baggies, TIPS FOR GROCERY SHOPPING: Go to the store once a week and go prepared with a list.  This will save you time and money. Shop at the same stores to reduce wasted time looking for certain items. TIPS FOR BULK COOK & CHOP: Have a clean kitchen before you start this step in the process. Set aside a chuck of interrupted time each week to do a meal prep. Bulk cooking/chopping decreases your meal prep time. Essential meal prep items: cutting boards, knives, measuring cups & spoons, panini press, food scale, food containers, small cups w lids, baggies of all sizes, rice cooker, blender, pots/pans, baking dishes, crockpot, tinfoil, jars Bulk cooking This is when you have multiple foods cooking at the same time.  Utilize every appliance you possibly can: oven, microwave, rice cooker, crockpot, pressure cooker, grill Foods to bulk cook: chicken, beef, fish, sweet potatoes, veggies, rice, eggs, pancakes If you know you are going to need the oven to bulk cook several foods, cook one of them at night before ex. sweet potatoes. Cook once, eat twice:  Make enough of a certain food to use in multiple meals. Ex. use rice for your lunches, but make enough to use one night for dinner during the week or make enough dinner to have leftovers for lunch. Chop any veggies and/or fruit that will be consumed over the next couple of days. Use a variety of seasonings/spices/sauces to change the flavor of your meal: seasons salt, mrs. dash, garlic powder & salt, smoked paprika, ranch powder, Italian seasoning, taco seasoning, sweet mesquite, beef/fish/chicken seasoning, salsa, mustard, hot wing sauce, cholula, sweet chili sauce, bragg’s liquid aminos, apple cider vinegar, rice vinegar, cinnamon, stevia, honey, sesame oil, BBQ sauce, garlic, onion TIPS FOR ASSEMBLY: Decide to what degree you are going to prep your meals. All meals for the week (freeze some of them) Bulk cook, no assembly: all foods are cooked and in the fridge ready to be assembled at any advice. Assemble snacks and lunch Assemble all meals except dinner Assemble just dinners:  crockpot meal, casserole, marinade, stovetop Assembly Tips: Rice bowls: Pile all ingredients in.  Theses are great to freeze. Shakes: Put all dry ingredients in plastic baggies.  Have a shaker bottle ready for a grab and go option. Salads: Put anything that will get soggy in a separate baggie or container.  Mason jars are a great idea to layer the salad in with the dressing on the bottom or in a small container on top. Wraps/Sandwiches: Keep ingredients separate from the tortilla or bread. Put spreads/sauces...

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Kettlebell Infographic

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